Tuesday, November 27, 2018
Free Beginner CrossFit Class at 7:45 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Also, if you have any old winter clothes that you aren’t using, please drop them off at the gym in the next week and we’ll get them to someone who needs them this winter!
Strength/Skill:
Rx+: (athletes with at least 10 unbroken Ring MU)
5 Rounds
3-5 Strict Ring MU + 3-5 Kipping Ring MU
2:00 rest after each set
Rx: (athletes with 5 – 10 unbroken Ring MU)
5 Rounds
3 Kip Swings + 3 Muscle Ups with extra strict ring dip on each rep
2:00 rest after each set
Athletes may increase number of MU to 4-6 if appropriate
Fx:
5 Rounds
5 False Grip Ring Rows with feet elevated
5 False Grip kip swings on the high rings
5 Dynamic Low Ring MU transitions with 2 ring dips after each transition
Rest 2:00 after each set
Conditioning:
AMRAP 18
Buy-in: 6 Round
200m Run
6 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)
In remaining time AMRAP
2 Burpees
2 Pistols, alternating (Fx: weighted lunges 24/16)
4 Burpees
4 Pistols, alternating
etc…